Graphic Muscle
Reference:
Burd, N., et al. Influence of muscle contraction intensity and fatigue on muscle protein synthesis (MPS) following resistance exercise. American College of Sports Medicine Annual Meeting, 2009.

Power Growth
Reference:
Nogueira, W., et al. Effects of power training on muscle thickness of older men. Int J Sports Med. 2009 Mar;30(3):200-4.

Extended Growth
Reference:
Stoutenberg, M., et al. Optimal Range Of Motion For Maximal Emg Activation Of The Superficial Quadriceps Muscles. Annual Meeting of the American College of Sports Medicine, 2009.

Weider Principle Update
Reference:
Dias, I., et al. Influence of exercise order on maximum strength in untrained young men. J Sci Med Sport (in press), 2009.

Healthy Graph
Reference:
Perkins-Veazie, P. and Collins, J. K., et al. Carotenoid changes of intact watermelons after storage. J Agric Food Chem. 2006 Aug 9;54(16):5868-74.

Freaky = Faithful
Reference:
Hess, U., et al. Sexual activity is inversely related to women’s perceptions of the facial attractiveness of unknown men. Personality and Individual Differences 43(8): 1991-1997, 2007.

The Long Nose of Science
Reference:
Rivière, S., et al. Formyl peptide receptor-like proteins are a novel family of vomeronasal chemosensors. Nature. 2009 May 28;459(7246):574-7.

Beta-Alanine - The Alpha Supplement
Reference:
Kern, B. and Robinson, T. L. Effects of beta-alanine supplementation on performance and body compositioncollegiate wrestlers and football players. Annual Meeting of the International Society of Sports Nutrition, 2009.

Ginkgo Gets Testy
Reference:
Wu, X. Y., et al. Ginkgo biloba extract enhances testosterone synthesis of Leydig cells in type 2 diabetic rats. Zhonghua Nan Ke Xue. 2008 Apr;14(4):371-6.

A Better Creatine
Reference:
Miller, D. Oral bioavailability of creatine supplements: Is there room for improvement? Annual Meeting of the International Society of Sports Nutrition, 2009.

Myth of the Month
References:
Herron, K.L., et al. “High intake of cholesterol results in less atherogenic low-density lipoprotein particles in men and women independent of response classification.” Metabolism. 2004 Jun;53(6):823-30.

Layman, D.K., et al. “Egg Protein as a Source of Power, Strength, and Energy.” Nutrition Today:Volume 44(1)January/February 2009, 43-48; The FASEB Journal. 2008; 22:962.13

Riechman, S.E., et al. “Dietary Cholesterol and Skeletal Muscle Hypertrophy with Resistance Training: A Randomized Placebo-Controlled Trial.” The FASEB Journal. 2008; 22:962.13

Riechman, S.E., et al. “Statins and dietary and serum cholesterol are associated with increased lean mass following resistance training.” J Gerontol A Biol Sci Med Sci. 2007 Oct;62(10):1164-71.

Muscle in Minutes
Reference:
Solomon, T.P., “Changes in glucose tolerance and insulin sensitivity following 2 weeks of daily cinnamon ingestion in healthy humans.” Eur J Appl Physiol. 2009 Apr;105(6):969-76.

Behm, D. G., et al. Trunk muscle electromyographic activity with unstable and unilateral exercises. Journal of Strength and Conditioning Research 19(1): 193-201, 2005.

[Source: Lockwood CM et al. Low-calorie energy drink improves physiological response to exercise in previously sedentary men: a placebo-controlled efficacy and safety study. Journal of Strength and Conditioning Research (peer review accepted; pending publication)]

1. Astorino TA, Rohmann RL, Firth K. Effect of caffeine ingestion on one-repetition maximum muscular strength. Eur J Appl Physiol. Jan 2008;102(2):127-132.

2. Woolf K, Bidwell WK, Carlson AG. The effect of caffeine as an ergogenic aid in anaerobic exercise. Int J Sport Nutr Exerc Metab. Aug 2008;18(4):412-429.

3. Schneiker KT, Bishop D, Dawson B, Hackett LP. Effects of caffeine on

4. Van Thienen R, Van Proeyen K, Vanden Eynde B, Puype J, Lefere T, Hespel P. Beta-alanine improves sprint performance in endurance cycling. Med Sci Sports Exerc. Apr 2009;41(4):898-903.

5. Smith AE, Walter AA, Graef JL, et al. Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial. J Int Soc Sports Nutr. 2009;6:5.

6. Hoffman JR, Ratamess NA, Faigenbaum AD, et al. Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players. Nutr Res. Jan 2008;28(1):31-35.

7. Buford TW, Kreider RB, Stout JR, et al. International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr. 2007;4:6.

8. Law YL, Ong WS, GillianYap TL, Lim SC, Von Chia E. Effects of two and five days of creatine loading on muscular strength and anaerobic power in trained athletes. J Strength Cond Res. May 2009;23(3):906-914.

9. Izquierdo M, Ibanez J, Gonzalez-Badillo JJ, Gorostiaga EM. Effects of creatine supplementation on muscle power, endurance, and sprint performance. Med Sci Sports Exerc. Feb 2002;34(2):332-343.

10. Campbell B, Roberts M, Kerksick C, et al. Pharmacokinetics, safety, and effects on exercise performance of L-arginine alpha-ketoglutarate in trained adult men. Nutrition. Sep 2006;22(9):872-881.

11. Hoffman JR, Ratamess NA, Kang J, Rashti SL, Faigenbaum AD. Effect of betaine supplementation on power performance and fatigue. J Int Soc Sports Nutr. 2009;6:7.

12. Rhea MR, Oliverson JR, Marshall G, Peterson MD, Kenn JG, Ayllon FN. Noncompatibility of power and endurance training among college baseball players. J Strength Cond Res. Jan 2008;22(1):230-234.

1. Kerksick, C, et al. International Society of Sports Nutrition position stand: nutrient timing. J int Soc Sports Nutr. 2008 Oct 3,5:17.

2. Haff, GG, et al. Carbohydrate supplementation attenuates muscle glycogen loss during acute bouts of resistance exercise. Int J Sport Nutr Exerc Metab. 200 Sep;10(3):326-39.

3. Beelen, M, et al. Protein coingestion stimulates muscle glycogen loss during acute bouts of resistance exercise. Int J Sport Nutr Exerc Metabl. 2008 Jul;295(1):E70-7.

4. Baty, JJ, et al. The effect of a carbohydrate and protein supplement on resistance exercise performance, hormonal response and muscle damage. J Strength Cond Res. 2007 May;21(2):321-9.

5. Bird, SP, et al. Independent and combined effects of liquid carbohydrate/essential amino acid ingestion on hormonal and muscular adaptations following resistance training in untrained men. Eur J Appl Physiol. 2006 May;97(2):225-38.

6. Koopman, R, et al. Combined ingestion of protein and free leucine with carbohydrate increases postexercise muscle protein synthesis in vivo in male subjects. Am J Physiol Endocrinol Metab. 2005 Apr;288(4):E645-53.

7. Rennie, MJ, et al. Branched-chain amino acids as fuels and anabolic signals in human muscle. J Nutr. 2006 Jan;136(1 suppl):264S-8S.

Good Eats

Kammer, L., et al. “Cereal and nonfat milk support muscle recovery following exercise.” J Int Soc Sports Nutr. 2009 May 14;6(1):11.

Stack of the Month

1. Tipton, KD, et al. Nonessential amino acids are not necessary to stimulate net muscle protein synethesis in healthy volunteers. J Nutr Biochem. 1999 Feb;10(2):89-95.

2. Tipton, KD, et al. Postexercise net protein synthesis in human muscle from orally administered amino acids. Am J Physiol. 1999 Apr;276(4 Pt 1):E628-34.

3. Borsheim, E, et al. Essential amino acids and muscle protein recovery from resistance exercise. Am J Physiol Endocrinol Metab. 2002 Oct;283(4:E648-57.

4. Tipton, KD, et al. Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am J Physiol Endocrinol Metab. 2001 Agu;281(2):E197-206.

5. Stoppani, J, et al. Consuming a supplement containing branched-chain amino acids during a resistance-training program increases lean mass, muscle strength and fat loss. Annual Meeting of the International Society of Sports Nutrition, 2009.

6. Borsheim, E, et al. Effect of carbohydrate intake on net muscle protein synthesis during recovery from resistance exercise. J Appl Physiol. 2004 Feb;96(2):674-8.

7. Bird, SP, et al. Liquid carbohydrate/essential amino acid ingestion during a short-term bout of resistance exercise suppresses myofibrillar protein degredation. Metabolism. 2006 May;55(5):570-7.

8. Tarpenning, KM, et al. Influence of weight training exercise and modification of hormonal response on skeletal muscle growth. J Sci Med Sport. 2001 Dec;4(4):421-46.

9. Miller, SL, et al. Independent and combined effects of amino acids and glucose after resistance exercise. Med Sci Sports Exerc. 2003 Mar;35(3): 449-55.

Vera-Garcia, F. J., et al. Influence of trunk curl-up speed on muscular recruitment. Journal of Strength and Conditioning Research 22(3):684-690, 2008.